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Knowing why we do a particular run and how to run it, will help you utilize each training session productively, ensure you reduce fatigue, and help you recover well for the next run - ultimately racing as per our goal. Remember it is not about showing off a great pace every run we do.
Long Run
A run of 26km or longer. The intention is to improve endurance. The most beneficial intensity range is around 80-85% of your race pace. Start out at the slow end of the range and gradually pick up the pace so you finish your run strong. If running outdoors, use the long runs at times to simulate your race course elevation.
Medium-Long Runs
Any run around 18km-24km. The pace for these runs is similar to long runs. If you have a hard run the day before a medium-long run, do the medium-long run toward the lower end of the intensity range. Avoid doing your medium-long runs too hard as this will reduce recovery time. If running outdoors, use the medium-long runs at times to simulate your race course elevation.
Marathon-Pace Runs
Medium-long or long runs where we run most of the miles at goal marathon pace. These runs allow you to practise pace, form and hydration strategy. Start the runs comfortably as you would your long or medium-long runs, and then run the lst portion at marathon race pace. Objective of these runs is to prepare the body as specifically as possible to your race. Try to run on a course to simulate the race as close as possible.
Aerobic Runs
Moderate effort runs of up to 16kms. Objective is to enhance your overall aerobic conditioning through boosting your training volume; these runs improve your marathon readiness. The optimal intensity range is 75-85% of your race pace. Primary purpose is to increase your training volume. If you are too tired for a hard training session the next day, you are doing your Aerobic runs too hard.
Lactate-Threshold* Runs
These are tempo runs in which you run for at least 20 minutes at your lactate-threshold pace. This coincides closely with your half marathon race pace. Tempo runs provide the stimulus to improve your lactate-threshold pace, which leads to improvement in your marathon race pace. The runs will include a 3-5km warm up and a 10-15 minute cool down – these are not to be done at race pace.
*Anaerobic metabolism produces energy for short, high-intensity bursts of activity, the lactate build-up reaches a threshold where it can no longer be absorbed and accumulates. This point is known as the lactate threshold.
Recvery Runs
Relatively short runs done at a relaxed pace to enhance recovery for your next hard workout. These are not jogs but they are slower than your other runs in the week. You should feel like you are storing up your energy instead of expending it. You should finish the run refreshed. Going hard on recovery runs means you will be too tired when you need to run a hard run in the week. Try to run these on flat courses or soft surfaces.